CrossFit WOD – 12/20/17

Announcements

Holiday Schedule:
Saturday 12/20 – Normal Schedule (12 Days Christmas WOD)
Sunday (Christmas Eve) – Closed
Monday (Christmas)- Closed
Tuesday 12/26 – Normal Schedule
2017 Send off Party is Saturday Dec 30th!

It has been a year of goal crushing and success all through our community!

Come send off 2017 with one last evening with your CrossFit fam!

Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that wishes to keep going past 8pm.

Please drink responsibly if you BYOB.

 

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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